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Keto Egg Bites

A delicious savory keto snack or breakfast recipe you can meal prep and eat on the go. These keto egg bites are easy to make, they’re low calorie, high fat, low carb, and gluten-free.

When you’re on a keto diet, the hardest part of it is snacking! Why is that? Well, because keto snacks are so hard to find!

Well, this recipe is just for that! These little egg muffins have everything you need for a delightfully tasty breakfast or a snack.

plate of egg bites

They are full of flavor, moist, and addicting. They are also very nutritious and keto-friendly.

These keto bites will easily help you stay on your healthy eating path. Each bite is less than 50 calories and has only 0.5 grams of net carbs.

close up of egg bites on plate

Ingredients You’ll Need

Large Eggs (5)

Milk (2 tbsp)

Salt (1/2 tsp)

Black Pepper (1/4 tsp)

Cheddar Cheese (1/2 cup, grated)

Olive Oil (1/2 tbsp)

Onion (1/4 cup, chopped)

Ham (1/2 cup, cubed)

ingredients for egg bites

How to Make Keto Egg Bites

Step 1. Preheat your oven to 350F(189C). Spray a mini muffin pan with olive oil or just oil it with a brush. Shred the cheddar cheese and cut up the ham into small pieces. Chop the onion.

Add the egg, cheese, milk, salt, and pepper in a medium-sized bowl.

Step 2. Mix everything together. Using a whisk will help incorporate everything and create fluffy bites. A whisk generates air bubbles in the egg mixture. These bubbles help create that light and fluffy texture.

Step 3. Heat up a non-stick pan on medium-high heat and add the oil, onions, and ham. Cook the onions for 5-7 minutes or until they become translucent.

Let this mixture cool for a few moments. Allowing it to cool is important. When the mixture is cool, it will blend better with the eggs. Adding the hot mixture will cause the eggs to scramble.

Step 4. Mix the ham and onion mixture into the eggs. You can use a spatula or whisk to mix gently.

Step 5. Pour the mixture into the muffin pan. Bake these keto bites for 15 minutes or until they start to brown a little.

Step 6. Allow the mini muffins to cool slightly before removing them from the pan. They should pop right out.

steps to make egg bites

Can I Freeze Egg Bites?

The best way to freeze them is to place them on a baking sheet so that they aren’t touching one another. Put the baking sheet in the freezer.

Remove the bites when they are completely frozen. Now they are ready to be stored. Place them in an air-tight container or even a freezer bag. In this way, your bites won’t stick together!

You can store the keto bites in the freezer for up to three months. Finally, reheat them in the microwave or oven. They taste delicious when cold too!

cooked egg bites in muffin tin

How Many Carbs Are In Egg Bites?

These keto egg bites are essentially carb-free. They have less than .5 g of carb per bite. That’s a lot of flavor for having such little carbohydrates. They are great for any carb-free or low carb diet.

They are also really filling just because of the amount of fat they have. Just a few will keep you full for a long time.

When Can You Eat These Low Carb Egg Bites?

You can eat these keto egg bites anytime you want. They are great for breakfast, lunch, snacking, and even dinner. Perfect for when you need something on the go!

You could easily pair them with a keto salad or a selection of other no-carb snacks.

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Watch Full Instructions
keto egg bites

Keto Egg Bites

These keto egg bites are low calorie, low carb, high in fat, and gluten-free. It's a perfect flavorful low carb breakfast that can be meal prepped! Also, just a wonderful snack!
5 from 2 votes
Prep Time 10 minutes
Cook Time 22 minutes
Total Time 32 minutes
Course Keto
Cuisine American
Servings 18 egg bites
Calories 43 kcal


  • 5 large eggs
  • 2 tbsp milk
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 cup cheddar cheese grated
  • 1/2 tbsp olive oil
  • 1/4 cup onion chopped
  • 1/2 cup ham cubed


  • Begin by spraying a mini muffin pan with cooking spray. Then, preheat the oven to 350F (180C).
  • In a bowl, whisk eggs, milk, salt, black pepper, and cheddar cheese together.
  • Now, heat up a frying pan, add olive oil, onion, and ham. Cook until onions are tender, which will take around 5-7 minutes.
  • Stir the mixture into the egg mixture.
  • Pour everything into the mini muffin tin.
  • Finally, bake in the oven for 15 minutes until the egg bites become golden brown.


Serving: 1 egg biteCalories: 43kcalCarbohydrates: 0.5gProtein: 3.4gFat: 3gSaturated Fat: 1.1gPolyunsaturated Fat: 0.6gCholesterol: 57mgSodium: 142mgSugar: 0.2g
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